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Get Strong, Sexy Curves | Guest Workout by Kellie Davis

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by Marianne  - July 28, 2012

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Hi all,

I am excited to introduce my friend and colleague, Kellie Davis from MotherFitness and Get Glutes, who has kindly designed and filmed a new workout for you all.  This is actually a very exciting time for Kellie too, as she ventures into doing fitness videos and workouts. I think the more variety and more GOOD quality, exercises, advice and workout designs we are exposed to the better.  And I also think Kellie’s style will compliment my workouts very well for those of you who are looking to spice things up with more Barbell / Dumbbell Strength work – even just to get some fresh ideas. Subscribe to Kellie’s blog, YouTube Channel etc and get all her latest updates.

Welcome Kellie!

It’s an honor to fill in for Marianne, and I have a great workout in store for you.  It requires a barbell with plates, bench or box, kettlebell, and band. If you don’t have a barbell, you can substitute a kettlebell or even bands for the glute bridges. For the landmines: if you don’t have a barbell, kettlebell halos are a good substitute.

MotherFitness Workout

3 x 6-8 American Deadlift

2 x 15-20 Barbell Constant Tension Glute Bridge (meaning your butt doesn’t touch the floor between reps)

3 x 6-8 Single-Arm Kettlebell Split Jerk (I am new to these and it took me about 5 sets to get a filmable one)

2 x 7-10 Crossover Step-Up (1 rep is back and forth. Find a suitable bench height. My bench is a little high)

2 x 15-20 X-Band Walk (15-20 steps right then left)

Landmine 2 x 6-8

Notes:

·      Perform each exercise alone (no supersets or circuits).

·      Rest 30-90 seconds between each set.

I’m anxious to read your feedback and hope that you enjoy your workout.

Love,

Kellie

Additional Notes from Marianne 🙂

For those of you who are confused about the difference between the Romanian Deadlift and the American Deadlift here is Bret’s instructional video to explain:

The single arm KB Split Jerk is a technically advanced exercise.  You want to drop under the weight rather than push the weight up.  Concentrating on that AND the split catch stance will be a challenge, so for safety reasons pick a light weight that you know you can press with ease (not that you will be pressing it, but a weight that you are confident your shoulder is strong and stable enough to handle).  For an alternative: you can do the standard Single Arm Jerk (normal stance), you could also do Push Presses.

Cross Over Step – Take your time with these and ensure you have warmed up and focused a lot of mobility through the ankle, calves, hip and glutes.  If you experience any knee niggles (or if you have any to begin with), then swap this for a Side to Side Step Up (that I normally do), or Normal Step Up.

If there is anything else you wish to ask, then leave a comment below.  I think Kellie did a great job and I am excited to read your feedback 🙂

Cheers

Marianne

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  2. Thanx for the new work out, cant wait to try the jerk, landmine & crossover step up. Never done these before. I will let you know how they turn out. My maine focus with these will be my form….thanx again ladies.

    Reply
  3. Pingback: garage gym, home gym set up

  4. love the video! I also love this idea of other trainers/fitness professionals sharing workouts and videos…it is so amazing to see everyones unique style when it comes to training and there are plenty of people (including myself) always looking for new workouts and exercises from the best of the best! I loved seeing Kellie on video!!! Made me so happy

    Oh and AMAZING workout! Cant wait to try those cross over lunges!

    Reply

  5. Great job and fantastic idea on having guest instructors. Can you suggest an alternative for the landmines? BTW Kelly is great and I will definitely check out her blog, I must admit this is the first time I have seen her workouts and I am in love with her style.

    Thanks again,

    Reply

    1. Hey Maria, glad you like Kellie’s style … she rocks! And I am excited about her future workouts etc!

      As for an alternative to Landmines – I found this video on YT with a collection of “anti-rotational” core exercises (which is the group landmines fall into). I’m not sure why you need an alternative (maybe you don’t have a barbell?), but the other thing you could do is use a light(ish) KB or DB and see the second video below.

      There are other good examples, but I like this guy’s form 🙂

      Reply

      1. Hello, from Texas, too! Those are excellent suggestions from Marianne.

        In addition, planks are also a good sub if you want something bodyweight. For a more advanced version, you can try the RKC plank— which I like to call the quick and dirty plank because they tax you really fast.

        http://youtu.be/6TKktamzq4o

        Reply

  6. Great workout! I had to try out the KB split jerk and x band step, right away. I will definitely be incorporating these moves into my workouts. Looking forward to seeing more from Kellie and will subscribe to her utube and blog.

    Lorraine

    Reply

  7. Marianne great idea you had inviting Kelly to do a guest post.
    Kelly,this is an awesome workout, and that crossover step-up an interesting and challenging bw exercise.
    Congrats Ladies, I can’t wait to see other GGS on MMtv like Jen doing some yoga moves 🙂

    Reply

    1. Thank you, Olivia! I had my husband measure that bench yesterday and it is nearly 20 inches high! I would recommend starting with a lower bench for the cross overs. They are tough to begin with. Maybe a 12 inch bench (14 to 16 would be more advanced).

      Hope you enjoy them. And I second the idea of having Jen do yoga!

      Reply

  8. Loved this workout. The single arm split jerks and the crossover jumps were absolutely killer. I love feeling the burn. Tried glute bridges with my weights today. Definitely doing more of these. My ass is looking more bigger these days and I am loving it! Need to get them a little more curvier though 🙂 thanks Kellie and Marianne.. 🙂

    Reply

      1. Hi Kellie, I would like to hear your opinion too on this subject. Do you think that barbell glute bridges would enable me to obtain the same results as Bret’s adored hip thrusts? (I tend to have lower back issues and my lower back is naturally hyper-extended too). So do you think I could get good glutes’ hypertrophy even with glute bridges?

        Thanks for your reply and (though it’s off topic), I just read your tutorial on pushups in your blog and it’s a very good one.

        Cheers
        Sarah

        Reply

        1. Hey Sarah,

          I absolutely think know you can get great results with glute bridges alone! I know this because I did mainly glute bridges up until about Feb/March this year. Before that I did a combo of BB Glute Bridges (usually 3 sets of 12 – 15, the occasional heavier sets of 8 reps), and Body Weight single-leg Hip Thrusts on the benches at home. The later were only done maybe once a week, and usually 2-3 sets of 12 – 15 reps each side. If you are combining the Glute Bridges (and getting your progressive overload and/or increasing reps), with squats, lunges, RDLs, KB swings, band rotations/band walks – or even those killer cross-over step ups Kellie was doing, you will literally hit your glute muscles from all angles AND target them at each stage of their range of movement (the squatting movements target them more when they are in a stretch, and the glute bridge targets them when contracting up top).

          Ideally, you would want to work on perhaps a Posterior Pelvic Tilt Hip Thrust (as seen by BC below). Even just using Body Weight will help you better control your pelvis without hyper-extending the spine. Doing these with no additional load, will allow you to safely reduce the amount of lumbar involvement in this exercise. While I know you can also isolate this same movement (PPT) during glute bridges, I feel that increasing the range of movement (and progressing to the American HT) should be a goal.

          I hope this helps.

          Reply

          1. Hi Sarah,

            Yes, I agree with what Marianne said. And the largest indicator on whether or not you are ready to progress is where you feel the movement. If you feel your glutes firing hard when you do bodyweight movements, then you can progress to more advanced movements. I wrote a blog post on this here:

            http://www.motherfitness.com/working-toward-the-225-pound-hip-thrust-club/

            I think the largest issue you will face is your low back over compensating. I know this from experience. So ease into bridging movements and learn how to activate your glute properly. This blog article will help you progress.

            Best of luck!

  9. Hi Marianne, Hi Kellie,
    I guess you know by now I’m a big fan of you both! How pleasant to watch Kellie on Myomytv! Now Kellie you look fantastic performing this nasty exhausting crossover… And the split jerk looks allright to me. As for you Marianne, I hope we have the pleasure to watch you at training again very soon. Anyway you look so fresh and pretty in the vid, it’s a blessing.
    Bisous à vous deux.
    Marie-Anne

    Reply

    1. Thank you, Marie-Anne. They were especially hard using this bench as it reaches the top of knee.

      But, I promise they do get easier as you progress. I remember the first time doing them my legs were screaming at me. Now it’s not so bad.

      Reply

    1. Thanks, Jen! I am new to them and absolutely love them. I am still trying to figure out how to dismount. I think just jumping back together works best for me haha!

      Reply

  11. Jerks a definitely a more advanced exercise and often it’s best to begin with push presses until you build up strength.

    In the video Bret explains how the American deadlift can complement other exercises that may cause hyper extension in the low back. I don’t think he said it should replace any exercise. They are good to help reinforce posterior pelvic tilt, but other lifts are good to help reinforce anterior pelvic tilt. You want your pelvis to function through multiple movement patterns.

    I am not exactly understanding your thoughts on how this is harming my back. I have a perfectly healthy back and train like this every week. I do have a genetic anterior pelvic tilt that isn’t going to go away. It’s how I was built.

    As far as the crossover step up with the prisoner hold (arm’s up), I don’t see how that immediately causes hyper extension. It can see how it would be an issue for those with poor shoulder mobility. If this is the case, then arms down or over the chest would be a better option.

    However, stating that by simple placing my arms behind my head I will automatically go into hyper extension means that any exercise in which I am in this position would cause harm to my back (barbell squats, overhead squats, good mornings, ect).

    Thanks for your insight and attention these concerns.

    Reply

    1. In his last post( not the video about the american deathlift) I remember that Bret proposed to leave all the other exercises to zero and to only focus on exercises that reinforced posterior pelvic tilt for 8 weeks.. But that has nothing to do with the exercise video of you Kellie. Because it doesn’t have that focus… as in his last post..

      As most people like me are tight in front of the body means that we will get out flexibility by extending our backs….when we try to get our hand up and back. It would be better to work on that first… But okay, the exercise is not loaded.. so there is no weight jamming in the wrong posture. And like you said.. Better to keep hands in front.. Try it for yourself and video it again… Look at your hips then and your back…

      I got some insight from Evan Osar from fitnesseducationseminairs.com that always speks of keeping your,… ribcage down to keep strong posture. He always write that most people are not in anterior pelvic tilt but are extended at the ribs…

      Ester gokhale writes a lot about that to.. She always speaks out that anterior tilt is not the problem most of the time.. The problem is swaying of the back by hyper extending at the ribs…

      That’s is my background of my view on your video Kellie. In the cross-over we should watch if we get the movement from the quads, hamstrings and glutes.. and not from the back.. That should stay out of to much extention. Keeping a stong core with ribcage down. Starting with a low step up and very slow speed..

      Reply

      1. Gert-
        Ah, that makes total sense. I see what you mean. You are right, one should definitely focus on correcting the issue if it is prevalent. I spent time in therapy as a teen for APT, but never addressed it from a strength side until a couple of years ago after meeting Bret. I always knew it gave me back pain issues, but didn’t even understand the diagnosis.

        Since working on it from a strength standpoint, it has greatly improved and I haven’t had back issues at all. Though by merely looking at me it seems I still have APT problems, it doesn’t bother me at all. I have exceptionally strong hips, legs, and glutes. My back never over compensates for the work load. If ever I find it is during a movement, I immediately regress the exercise (which I recommend to all my clients).

        But I can definitely see how someone with back issues would risk potential injury without building up the proper strength.

        This workout is definitely not for beginners, but those with intermediate and advanced strength.

        Reply

  12. Very interesting session! Loved the crossover and the landmine exercises, gotta try those. I have to ask: Is it on purpose that you drop your shoulders and head forward, just as you finish your deadlift? You’re unlocking your posterior shoulder girdle and spine, just as they should be contracting together at the top of your lift. If this is unintentional, try first lying on your back with legs extended, and ‘feel’ your lower abs working as you gently rock your legs to and fro. Then, when deadlifting, make your lower abs tip your pelvis upwards as you lift, closing your anterior body wall and allowing your spine and shoulder girdle to work efficiently – pull shoulder blades together while standing up, ending with packed shoulders and strong (not hyperextended …) spine at the top.

    Reply

    1. Hi Sigurd-

      This is something that I am working on. This was actually my last set and I was feeling some exhaustion— focusing my mind on not dropping the weight as my grip wore out. It’s a terrible habit and takes a ton of concentrated effort on my part to not move my neck and keep it rigid.

      Thanks so much for your suggestions and bringing it to the readers attention. As my chemistry professor always told us in lab, do as I say and not as a do. 🙂

      As far as hyper extension– It’s just the natural curvature of my spine and nothing I can correct. It has vastly improved over the years, but I think I’ve reached a certain limitation as to how much it will improve as it is a genetic curvature. If you view me standing in a natural position, I look hyper extended somewhat. At any rate, for others you are absolutely correct. Again, do as I say and not as I do haha!

      Take care!

      Reply

  13. The single arm KB split jerk seems a really back-hitting exercise… to me !!!! Later on I watched bret in the video about the amercian deathlift talking about to much back-extension… in standard deathlift…trying to counter that with the “american” version… Then I would want to start with the frase : “First do no Harm” … with the single arm KB split jerk !! It’s a jerk to your back Kellie.

    Certainly not an execise I would put upon my back… Standing with the leg straight back,.. and then putting your upper-body perpedicular to the flat ground… How much leg-extension would you need in your hips to not need to hyper-extention of your back.. !! Maybe I have no good view on it…
    Also in the cross-over step up.. you put yourself in severe back-extension. Putting your hands behind your head makes it almost impossible not to get in hyper-extension..

    Reply

  15. Loved it! Great workout! Thank you both for all you continue to do to motivate and inspire! XOXO from my heart!

    Reply

  18. Hi Marianne,

    it’s a great idea to have these guest workouts from professional trainers while you are taking your break. I liked this workout very much (the crossover step up is a very interesting exercise, just like the single-arm split jerk) and I was glad to finally hear Kellie’s voice for the first time: her blog is not new to me and I’ll keep reading it.

    I look forward to more workouts from Kellie and it would be nice if she could shed the light in the background a little more, so that it’s easier to see the exercise properly (I noticed this problem only for the glute-bridges).

    Thanks Kellie and of course thanks Marianne.

    Cheers
    Sarah

    Reply

    1. Hi Sarah!

      Thanks so much for your compliments and suggestions. I will definitely keep them in mind. I did just move in to this house and discovered upon setting up the garage gym that A) The second garage door does not lift, and B) the lights do not work in the garage. Urgh! I am working to get this fixed though. 🙂

      Reply
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